A Week of Workouts with Oregon: Day 3

A week of workouts with the University of Oregon continues with Day 3 below. Today's workout is a mix of lifting and endurance running.Remember, before you start any running, footwork, or lifting you need to have a good warm up. Geoff Ginther, the assistant strength and training coach at Oregon makes the women's lacrosse team do the following warm up.

1. Lifting:The following lift is meant to be done as a circut (little to no rest time between sets). The following lift is set up where you alternate 3 stations of upper body lifting with 3 stations of lower body cardio machines (bike, eliptical, row, stairmaster) or a fast feet exercise (jump rope or floor ladder).

Exercise

Repetitions

Dumbbell Bench Press

2 x 15

Dumbbell Bent Over Rows

2 x 15/arm

Cardio machine/ fast feet

5 Minutes

Dumbbell Shoulder Press

2 x 15/arm

Lat Pulldowns

2 x 15

Cardio machine/ fast feet

5 minutes

Dumbbell Bicep Curls

2 x 15/arm

Tricep Extension

2 x 15

Cardio machine/ fast feet

5 minutes

2. Running Workout - BUILD-UPS

3 x 100’s (yards)-:60 seconds each
:18 seconds down :42 second jog back
:17 seconds down :43 second jog back
:16 seconds down :44 second jog back
REST 1 MINUTE

6 x 75’s (yards)-:45 seconds each
:14 seconds down :31 second jog back
:14 seconds down :31 second jog back
:13 seconds down :32 second jog back
:13 seconds down :32 second jog back
:12 seconds down :33 second jog back
:12 seconds down :33 second jog back
REST 1:30 MINUTES